Monday 8th July, 2019

Warm Up:

250m row.
Single arm Kettlebell row x 8.
Single arm banded lat pull down x 10 .
Band pull apart. x 12.

Twice though.
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RX ATHLETES

Pull Up EMOM:

Mins 0, 1 and 2: 15 second hollow rock, 15 second off, 15 seocnd arch rock, 15 second off.
Mins 3 & 4: 5 hollow rock to hip extension.
Mins 5-9 (10 sets)): Every 30 seconds: 1 straight arm pull up, 1 beat swing, 1 kip with lat pull (achieve weightlessness on bar).
Mins 10-11 : rest.
Min 12: Test your Max Effort (M.E.) set of Chest to Bar pull-ups (CTB).

Mins 13 & 14 : rest.
Mins 15-19: 25% of your max effort set, every minute.

Note your max effort set, you will be working percentages of this over the next 5 weeks.
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Accessory Push:

DB Z press:
3 sets of 12, 3030 tempo. 1 min rest.

Ring dips:
4 sets of 8, 3030 tempo. 1 min rest.
If you can't do 8, pick a number you can hit consistently with this tempo. Too easy? Hit a higher rep count, consistently.
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Midline:

50 abmat sit-ups.
25 Banded good mornings.
x 3.
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SCALED ATHLETES

Pull Up EMOM:

Mins 0, 1 and 2: 15 second hollow rock, 15 second off, 15 seocnd arch rock, 15 second off.
Mins 3 & 4: 5 Dead bug to hip extension.
Mins 5-9 (10 sets)): Every 30 seconds: 1 straight arm pull up, 1 beat swing, 1 kip with lat pull (achieve weightlessness on bar).
Mins 10-11 : rest.
Min 12: If you have some strict pull-ups, test your M.E. set of kipping pull-ups.
If you don't yet have strict pull-ups, choose a band that allows you to do strict pull-ups, and perform a M.E. set.

Mins 13 & 14 : rest.
Mins 15-19: 25% of your max effort set every minute.

Note your max effort set, you will be working percentages of this over the next 5 weeks.
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Accessory Push:

DB Z press:
3 sets of 12, 3030 tempo. 1 min rest.

Box dips:
3 sets of 8-12.
Sit between two boxes rather than with hands on one box behind you. 1 min rest.

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Midline:

50 abmat sit-ups.
25 Banded good mornings.
x 3.

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